Ever found yourself at a sports bar, eyeing that plate of delicious grilled chicken wings while wondering if they’ll wreck your diet? I’ve been there too! As someone who loves chicken wings but also tries to keep track of my nutrition, I wanted to dive deep into exactly how many calories are in grilled chicken wings and what nutritional value they provide.
Quick Answer: Grilled Chicken Wing Calories
A medium-sized grilled chicken wing (about 37g) contains approximately 98 calories. If you’re eating 100g of grilled chicken wings, you’re looking at about 265 calories.
Grilled Chicken Wing Nutrition Breakdown
When we talk about grilled chicken wings we’re not just talking about calories. Let’s break down what you’re actually getting in a typical serving
For a medium-sized grilled chicken wing (37g)
- Calories: 98 kcal
- Protein: 8.56g (17% of daily value)
- Total Fat: 6.8g (9% of daily value)
- Carbohydrates: 0g
- Cholesterol: 50.69mg (17% of daily value)
- Sodium: 149.11mg (6% of daily value)
- Potassium: 76.22mg (2% of daily value)
- Calcium: 6.66mg (1% of daily value)
- Iron: 0.3mg (2% of daily value)
What’s interesting is that the calorie distribution in grilled chicken wings comes from
- 0% carbohydrates
- 36% protein
- 64% fat
This makes grilled chicken wings a high-protein, moderate-fat food with virtually no carbs.
How Many Calories in Different Portions of Grilled Chicken Wings?
We don’t always eat just one wing, right? Here’s a quick reference guide for different serving sizes:
| Portion | Calories |
|---|---|
| 1 medium wing without bone (21g) | 56 kcal |
| 1 medium wing with bone (37g) | 98 kcal |
| 1 ounce (28g) | 75 kcal |
| Small wing (30g) | 78.4 kcal |
| Large wing (48g) | 127.4 kcal |
| 2 medium wings | 196 kcal |
| 3 medium wings | 294 kcal |
| 4 medium wings | 392 kcal |
| 5 medium wings | 490 kcal |
| 100g (about 2.7 medium wings) | 265 kcal |
Burning Off Those Chicken Wing Calories
If you’re wondering how much exercise you’d need to do to burn off that plate of wings, here’s what it would take to burn off one medium grilled chicken wing (98 calories):
- Biking: 14 minutes
- Horse riding: 18 minutes
- Playing tennis: 10 minutes
- Running: 10 minutes
- Swimming: 12 minutes
Not too bad for one wing! But we rarely stop at just one, do we?
Are Grilled Chicken Wings Healthy?
Grilled chicken wings can definitely fit into a healthy diet, especially when compared to their fried counterparts. They’re:
- High in protein (23.13g per 100g)
- Contain zero carbs
- Rich in vitamins like B3 (Niacin) and B6
- Provide essential minerals like potassium and iron
However, they do contain:
- Moderate amounts of fat (18.39g per 100g)
- Some cholesterol
- Sodium (403mg per 100g)
Nutritional Comparison: How Do Grilled Chicken Wings Stack Up?
To put things in perspective, those 98 calories in a medium grilled chicken wing are roughly equivalent to:
- 1.5 apples
- 1 glass of Coca-Cola (220ml)
- 1 slice of cheese
- 0.5 slice of bread
- 0.5 glass of milk
- 5 cubes of sugar
Grilled vs. Fried Chicken Wings: The Calorie Difference
We all know that grilling is generally healthier than frying, but just how much of a difference does it make when it comes to chicken wings?
Fried chicken wings typically contain about 30-40% more calories than their grilled counterparts due to the additional oil absorbed during frying. So if you’re watching your calorie intake, grilled is definitely the way to go!
Protein Content in Grilled Chicken Wings
One of the biggest nutritional benefits of grilled chicken wings is their high protein content. With about 8.56g of protein in a medium wing (and 23.13g per 100g), they’re an excellent source of this essential macronutrient.
Protein helps with:
- Muscle repair and growth
- Feeling full and satisfied
- Maintaining healthy skin, hair, and nails
- Supporting immune function
Additional Nutrients in Grilled Chicken Wings
Beyond just protein and fat, grilled chicken wings contain several important vitamins and minerals:
Vitamins:
- Vitamin B1 (Thiamine): 0.063mg per 100g
- Vitamin B2 (Riboflavin): 0.149mg per 100g
- Vitamin B3 (Niacin): 6.144mg per 100g
- Vitamin B6: 0.542mg per 100g
- Vitamin E: 0.9mg per 100g
- Vitamin K: 0.003mg per 100g
Minerals:
- Potassium: 206mg per 100g
- Magnesium: 18mg per 100g
- Calcium: 18mg per 100g
- Sodium: 403mg per 100g
- Iron: 0.82mg per 100g
Tips for Healthier Grilled Chicken Wings
If you want to enjoy your grilled chicken wings while keeping the calorie count down, here are some suggestions:
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Remove the skin: While tasty, the skin contains much of the fat. Removing it can reduce the calorie count significantly.
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Watch your seasoning: Some marinades and rubs contain sugar and other high-calorie ingredients. Opt for herbs, spices, and a little olive oil instead.
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Control your portions: As we’ve seen, the calories can add up quickly. Decide ahead of time how many wings you’ll eat.
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Choose healthier sides: Instead of french fries or onion rings, pair your wings with a fresh salad or grilled vegetables.
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Pat dry before grilling: This removes excess moisture and helps wings get crispier without added oil.
Grilled Chicken Wings for Different Diets
Grilled chicken wings can fit into various dietary patterns:
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Keto/Low-carb: With zero carbs, grilled chicken wings are perfect for keto or low-carb diets.
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High-protein diets: The significant protein content makes them suitable for muscle-building or weight loss diets focused on protein.
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Gluten-free: Naturally gluten-free, though watch for seasonings that might contain gluten.
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Paleo: Unbreaded, naturally seasoned grilled wings fit well within paleo guidelines.
However, they may not be ideal for:
- Vegan/vegetarian diets (obviously)
- Very low-fat diets
- Low-sodium diets (unless prepared with minimal salt)
How Many Grilled Chicken Wings Should You Eat?
This depends on your personal nutrition goals, but here’s a general guideline:
- For a snack: 2-3 wings (196-294 calories)
- As part of a meal: 4-6 wings (392-588 calories)
- For a main dish: 6-10 wings (588-980 calories)
Remember, these are just the wings themselves—any dips, sides, or beverages will add to your total calorie intake.
Making Grilled Chicken Wings at Home
If you’re making grilled chicken wings at home, you can control the ingredients and cooking method to make them even healthier. Here’s a simple way to prepare them:
- Pat wings dry with paper towels
- Season with salt, pepper, garlic powder, and paprika
- Preheat grill to medium-high heat
- Grill wings for about 8-10 minutes per side, or until internal temperature reaches 165°F
- Optional: brush with a small amount of your favorite sauce in the last 2 minutes of cooking
Homemade wings typically have fewer calories than restaurant versions since you can control the amount of oil and other ingredients used.
Chicken Wing Sauces and Their Impact on Calories
While we’ve been focusing on plain grilled chicken wings, most of us enjoy them with some kind of sauce or seasoning. Here’s how various popular sauces might affect the calorie count:
- Buffalo sauce: Adds about 5-15 calories per wing
- BBQ sauce: Adds about 20-30 calories per wing
- Honey garlic: Adds about 30-40 calories per wing
- Ranch dip (for dipping): Adds about 25-50 calories per wing depending on how much you use
- Blue cheese dip: Adds about 30-60 calories per wing depending on how much you use
If you’re really watching your calories, stick with hot sauce (like Tabasco or Frank’s Red Hot) which adds minimal calories while still giving you plenty of flavor.
Final Thoughts on Grilled Chicken Wing Calories
At 98 calories for a medium-sized wing, grilled chicken wings can definitely be part of a balanced diet. They’re protein-rich, carb-free, and much lighter than their fried counterparts. The key, as with most foods, is moderation and being mindful of portions and accompaniments.
So next time you’re at that sports bar or backyard BBQ, you can make an informed choice about those tempting grilled chicken wings. And remember, enjoyment is part of a healthy relationship with food—sometimes those 490 calories for 5 wings are worth every bite!
What’s your favorite way to enjoy grilled chicken wings? Do you go for classic buffalo, BBQ, or something else entirely? Whatever your preference, now you know exactly what you’re getting from a nutrition standpoint!
Good Reasons to Have Chicken Wings
You may buy fresh wings and prepare them in the oven, smoker, or grill. The flavor, texture and quality are mostly in your hands. Frozen pieces from Purdue, TGI Fridays and Tyson are also fantastic alternatives. Here’s what they can do to you.
- Protein aids in healing wounds or surgeries quicker
- Improves the overall condition of hair and nails
- Helps in the new cell formation
- Ease depression and helps you feel better
- Increase the blood hemoglobin
- Builds immunity to fight foreign particles
- Repairs cartilage and tissues
- Regulates the blood glucose levels
- Blocks the free radical formation
- Might stop the development of cancer
- Boosts and normalizes brain activities
- Improves the reproduction function
Try to consume wings at least 1-2 times per week. This is enough to add vitamins and minerals to your body. Else, simply order the cut from your nearest takeaway eatery in New Jersey. They are available in 6,12,18 and 24 wings which are convenient if you are going out with friends and family this holiday season.
Calories in Chicken Breast, Thighs, Wings and More | Baked vs Fried
FAQ
How many calories are in a grilled chicken wing (KFC)?
One piece of grilled whole chicken wing (KFC) contains 80 calories, with a macronutrient breakdown of 5 carbs, 48 fat, and 47 protein. This is a good source of protein (18 of your Daily Value).
How many calories are in grilled chicken wings?
Two grilled chicken wings have about 196 calories, and three grilled chicken wings have about 294 calories. The table below shows the calories for four and five grilled chicken wings. Grilled chicken wings contain 23.13 g protein per 100g. It is easy to count the calories.
Are grilled chicken wings healthy?
Grilled chicken wings contain essential nutrients. They offer: Protein: Around 6 grams per wing. Fat: Approximately 3 grams, with saturated fat making up about 1 gram. Sodium: Varies based on seasoning but can reach 200 mg or more per wing. To enjoy grilled chicken wings while managing calorie intake, consider these tips:
How many calories are in a single chicken wing?
A single chicken wing contains 81 calories and 5 grams of fat. Keep in mind that most people don’t eat just one, and a serving of chicken wings could easily add up to 1,000 calories and 50 grams of fat to your daily intake.
How much fat does a grilled chicken wing contain?
Grilled chicken wings contain 18.39 g of fat per 100g. Therefore, a medium-sized grilled chicken wing (37 g) has approximately 6.8 g of fat. When you refer to the charts below, you will see how grilled chicken wings compare to other products within their category.
How much does a chicken wing weigh?
The average weight of one chicken wing is around 90g/3. 17oz, and it contains about 11 of the daily caloric intake for an average adult with medium weight and activity level. One piece of grilled whole chicken wing (KFC) contains 80 calories, with a macronutrient breakdown of 5 carbs, 48 fat, and 47 protein.
How many calories are in 6 grilled chicken wings?
How many calories are in 10 chicken wings grilled?
Can I eat grilled chicken wings on a diet?
Yes, grilled chicken wings can be good for weight loss if prepared correctly, as grilling is a healthier cooking method than frying, and by avoiding high-calorie sauces and dips, you can control the fat and calorie content. For a weight-loss-friendly meal, choose skinless grilled wings, opt for dry rubs or light, vinegar-based dips, and pair them with plenty of vegetables instead of fries or other unhealthy sides.
How many calories are in 4 chicken wings with sauce?
Four chicken wings with sauce can range significantly in calorie count, but typically fall between approximately 360 to 600 calories or more, depending on the size of the wings, the cooking method (baked, fried, or boneless), and the type of sauce used. For example, 4 bone-in wings with a barbecue sauce might contain around 480 calories, while other options could be lower or higher.